Lying comfortably in bed and pondering “What dreams may come?” Or has a very busy day amped-up your mind? It may surprise you that the #1 area of your wellness to address first is NOT food. It is NOT activity. It is… SWEET RECOVERY.

Understand YOUR sleep needs and rhythm: Most people know the average hours of sleep needed for an adult per night is 7 hours, with a general range of 5-9 hours per night. Few people know that there are four types of sleep rhythms, roughly: late to bed and late to wake, early to bed and early to wake, heavy sleepers, and light sleepers. What is your rhythm TODAY? Let’s find out!

Track YOUR sleep trend: Put a blank pencil and paper next to your bed and take 30 seconds when climbing in and 30 seconds when climbing out of your bed to record: 1. when you go to bed, 2. when you wake, 3. On a scale of 1 (EXCELLENT) and 10 (WORST NIGHT EVER) how well you slept, 4. how energized you feel during the day (same 1-10 scale). Once you SEE your sleep trends on paper you can define a go to bed time and get up and going time that leave you energized each day! Cue music: “Oh, yeahhhh….”

Sleep Environment: Pick one week to get serious about the quality of your bedroom, sheets, pillows, lighting, temperature, sounds, and any needs that will help deepen your sleep comfort. No two people are alike so if you share a bed, discuss your different preferences to design an environment that works for you both. Quick tip: Start with ONE thing that bothers you most and check it off the list, like a purchasing a new pillow or silencing an unwanted noise.

Pre-Bed Prep: The two hours before bed remains a wonderful window to start winding down. Let’s just start with the five-minute window from lights out till you URGENTLY need to be out for the night. In the final five minutes, what soothes you most? A calm book, song, or poem works for some. Perhaps write down anything keeping your mind alert, like groceries to buy tomorrow. Pull on a pair of fuzzy socks or run a warm washcloth over cold hands and feet before slipping under the covers. Deep breathing is an excellent body motion; count down (slow exhale for 3-5 counts) and up (slow inhale for 3-5 counts) to clear your head.

Wake-Up Routine: Some experts say setting your alarm a bit early gives us a window to simply lie awake before jumping up. New alarm clock technology gradually elevates lights or sounds to ease us into an active state. I say, let’s change the word “alarm clock” to Awaken or Enlighten Timer, yes? YES!!! Once awake, look closer at your breakfast and prep routine to refine your entrance into every new day. Any small steps that make you feel most at ease for the day ahead when you rise, do it!

Discovering and including what calms us has a dramatically healthy impact on your mind, your heart rhythm, and the agreement of your body to go along with any wellness changes you dream of. Now imagine in your rested state, what dreams may come?

Recently I had the honor of teaching a "Simple Food Tools and Strategies" course at the Older Adult Institute in Albuquerque. The 90-minute workshop covered the scientific tools to easily measure and monitor your intake (total, portions, quality, etc) followed by activities on how nourishing the other aspects of your life impacts your relationship with food.

In special thanks to the audience,

here are some of the inquiries.

WATER INTAKE

1. I fear my daughter is drinking way too much water. She has developed a slight but frequent cough which has her drinking more water as well. Can you tell me more about measuring water?

Answer: "Thank you for asking! Refer your daughter to the "total intake" resource called Interactive DRI; it would be helpful for her to have a total drinking amount of water per day to aim for. Once she has this in mind, she can carry water in measurable reusable bottles. Secondly she can monitor her output by watching the color of her urine which should be light lemonade tones.

"If her urine is very frequent and very clear, this is a sign she may be drinking too much; dark urine may be a sign she is not drinking enough. Many people experience dry mouth here in the dry New Mexico climate. She can purchase a little spritzer bottle or ask a pharmacist for mouth-hydrating sprays to try.

"Most importantly, if she has frequent thirst or continued cough, she should speak with her physician."

EATING OUT

2. I don't cook for myself so for every meal I eat out. Sometimes I pay attention to where and what I eat, but many times I simply go and eat and I have gained 35-45 extra pounds. I think if I started a home food system I would be better about portions and self control. Do you have any thoughts on this or recommend any home programs?

Answer: "You know yourself so well! I hear that you love to eat out and you have a budget for these meals, transportation and price don't seem to be barriers. Trying a home food system based on whole foods and easy delivery would be easy to try (as you can cancel or switch if it doesn't work out).

"Since you know you prefer eating out to cooking in, consider building fun out of searching for local yet healthy places and meals that meet your needs and the create your own list of favorites for easy reference. On days when you are tired and may make a poor choice, you have this guide at your fingertips.

"An important concern with either is your level of physical activity. To stabilize or decrease weight, what do you do to be active? This will be the next step to consider."

MODIFIED MOVEMENT

3. I have a question about dance! I would love to take your Line Dance class but I have scoliosis. I am not really sure how much mobility I have or what mobility is safe. What do you suggest?

Answer: "I so admire that you share your concerns. I highly recommend having an updated evaluation by a physical therapist who is proficient in varies modes of exercise. George Fraser and his staff at Fifty N Fit in Albuquerque, NM, might be a wonderful fit for you. He is easy to talk to and his staff are extremely friendly and professional and they can tell you what you can and can't do. Based on their guidance, we can work together to build your strength and mobility.

"Once you see someone who will let you know what you can do and where you need to be carefully, pick and choose activities you think would be safe yet fun for you. When you begin any group fitness class. share with the instructor any modifications you need so we can help facilitate your success."

CLOTHING WELLNESS

4. My daughter's wedding is soon and you mentioned buying and wearing clothes that make you feel nice and comfortable. Especially when I go to this event, I really want to look and feel great! Where do you buy your clothes?

Answer: "Congratulations on your daughter's wedding, how fantastic! I buy super soft and inexpensive tank tops often at Target, then I buy mix and match sweaters and jackets at outlet stores like Marshalls or Burkes so you have pieces that dress up your more comfortable clothes. I found three pairs of Vera Wang pants that look like jeans (with no belts or buttons!) at Kohls three years ago. Please call me if you ever see more of these; I want to buy more!" :D

THREE CHEERS to comfy clothes every day: WOO-HOO!

PORTION CONTROL TRICK

5. You've mentioned to use your thumb as a visual aid for single serving added calories like solid and liquid fats, dips, dressings, candies, rich cheeses... I look at my thumb and have no idea it equates to that serving. What is that actual measurement?

Answer: "It sounds like scientific measurements and tools will serve you well so seek resources on exact portion sizes beyond this tip. Generally a thumb is between 1-2 teaspoons if you are a kid and 1-2 tablespoons if you are an adult. If this visual comparison doesn't work for you, I highly recommend true measurements, like an actual tablespoon or measuring cup until you feel comfortable using a visual comparison. Not only your hand but maybe a key chain or a thumb drive you might have in your purse can help guide your portion sizes... something you have "on hand" when you get ready to eat.

"What is most important in assessing the size of these pleasurable but high calorie foods is that they aren't a huge size that consumes your total calorie intake. Overly large portions like hand-sized candy bar, an entire cup of nuts, or a palm-full of salad dressing can sabotage healthy eating, yet smaller thumb-size quantities can make eating very pleasurable. This trick all about finding your own ideal calorie balance per serving for dense or additional foods."

ONLINE RESOURCES

6. You mentioned you have a lot of food and wellness resources online at Pinterest. What is Pinterest and how do I access that?

Answer: "Pinterest is a picture board social sites. You have a profile that allows you to create "Boards" or folders that organize your "Pins" or web links, all leading with a picture from that site or topic. Topics can be anything you like (crafting, recipes, home ideas, etc.).

"So on my Pinterest account, https://www.pinterest.com/dramaticwell, you will see a "Board" or file for ACE Fitness Nutrition. When you click on this board, it will open all the images and links I have saved related to this topic. Simply read through the options and when you choose a resource, clicking on that picture will allow you to go to that website.

"To start on Pinterest, enter your name, email, and create a password to view other accounts. If you enjoy using the site you may want a free account to save the great resources you find. If you prefer not to use this platform, the top resources from today's class are on the handout I provided to you or you can always email me for more links, dramaticwellness@gmail.com."

CULTURAL FOOD CRAVINGS

7. My FAVORITE past food memory is fried chicken, dripping gravy over potatoes, and buttery biscuits. I can't eat like that anymore! What do you suggest?

Answer: "The sensory part of food memories is often more intense than the cognitive (thoughts) and affective (emotional) parts of the memory. What else was going on during those meals?"

Response: It was a tiny table in a little kitchen with eleven people all gathered around to eat. (Her eyes light up).

Answer: "It sounds like a very happy and well time in your life; many of those aspects you can refresh or recreate in your present life. Just for fun, try to slightly shift the visceral craving away from the food and toward the memory around that past experience... Perhaps calling one of those eleven people or scheduling a get-together with these people once or twice a year is more what you crave. Maybe build a new interactive eating group because social eating might be the desire. If it is in fact the food, moderate (small portion) or lighten (less fat, salt) the recipes so you feel nourished in all areas (physically, mentally, emotionally)."

On Memorial Day evening, my daughters and I stopped at the grocery store. In the checkout line, the man ahead of us was purchasing a 12-16 large cans of alcohol and doggy treats, joking with the cashier and bagger, and floundered in his wallet for the right amount of cash. Oh my goodness, that man is so drunk!

His eyes were red and rolling around in his head. His speech was slurred and posture was staggering. The cashier repeated in both English and Spanish for the $13.06 he was owed for items. The drunk man handed him $5 and complained in broken Spanish. The cashier persisted, ""13.06". The man took out another $5 and complained further. I leaned down to my daughter and whispered "There is a security guard at the door, please go get him!" She ran to the entrance.

The cashier persisted, "$3 more" and then began playing with a fidget spinner as he waited. The drunk man slowly withdrew three folded $1 bills one at a time from his wallet, and finally at $13 the cashier grabbed and gave him his receipt. The drunk man cheered, joyfully patted the bagger on the shoulder, and rapidly headed for the door. The cashier started ringing my groceries as my daughter and security guard caught the man halfway to the entrance.

Later my daughter said she told the guard "There is a drunk man in our check out line." The guard quickly came over and said "Hey man, I told you to get out of here!" and grabbed his purchased bag. The drunk man was friendly but said "Hey!" in reply.

Watching from behind my cart, I left the checkout line and rushed over and whispered to the guard, "Sir, I'm concerned he's going to drive somewhere", then I took my daughter's hand and went back to complete our check out. The guard asked the drunk man to step back and stay, and they continued talking. The bagger asked me what was wrong so I said, "That man was drunk and you all just sold him alcohol; he shouldn't leave." I couldn't make eye contact with the cashier. I took our receipt from the cashier and my daughters and I headed for the door, noticing the security guard and drunk man still talking, the bag of cans in the guard's hand.

We walked to our car and loaded our trunk. But as I pulled my car out, I saw the drunk man WITH his alcohol bag in hand, leaving the store and headed for his car. I cried out to my kids, "WHAT?! Why is he leaving?!" I discretely circled around, took note of his license plate, and called 911 from one row over. We tried to give as much information as possible as the man left the lot and turned into a nearby neighborhood, which was as far as we could see from the grocery parking lot.

911 took my name and phone number, then I parked, went back in to the store, and politely asked for a manager. When she arrived, I asked if we could speak quietly somewhere and she led me to a quiet check out aisle. I repeated what happened above but also noting that both the grocer and the security seemed to KNOW this drunk man and they appeared to do what they both felt was right.

I did not agree that he bought alcohol or that he was allowed leave, get in his car, and drive himself from the store. Then I asked:

What could we all have done better? We felt shaken as my daughters and I finally headed home. A drunk man BOUGHT alcohol, LEFT the store, and GOT BEHIND THE WHEEL. The scene kept repeating and replaying in my head...

This never should have happened, but it did.

When I got home, I told my husband I have never felt so helpless as a women bystander with two daughters: I tried to stay invisible to the drunk man to protect myself and daughters, yet asked for help from the people that could take action.

Individually, perhaps the cashier, guard, and manager did what they felt best. But perhaps if the manager, the guard, the cashier, and even the bagger rallied together at the checkout, they could have made a difference. I hope 911 was able to find the man and intervene, not by arresting him, but to provide aid.

In America, we are so FORTUNATE we have a HUGE amount of resources to help us through any situation. We truly do. We are imperfectly human, and our best can become better when we reflect and practice for the next time. Progress...

I am so glad we said something.

We remained polite to all those that offered help.

And from the perspective of the drunk man,I didn't want him out of the store.

This week Dwayne "The Rock" Johnson recently posted his story about traveling to Canada at age 19 and playing less than a week of Pro Football before being cut. August 2017, literally gazing out over a balcony in Vancouver, he can now in his life and dreams see that that failure was the greatest thing that never happened to him. That path would have been unrecognizable to the one he stands in today.

Perhaps you can relate to recently experiencing a failure...

and you are wondering what is going to happen next?

Author of Eat, Pray, Love Elizabeth Gilbert spoke on Lewis Howes' School of Greatness podcast about Jackhammers and Hummingbirds. People who are Jackhammers are aligned completely in their purpose; they know exactly who they are, where they are going, and what they need to do. This direction can carry them through most everything.

Yet people equally valuable but much quieter are Hummingbirds. These individuals grace from person to person, gathering pollen from one and passing it to the next. They are around for a fleeting moment of connection when a need exists, and then they follow a trail of pollen to the next flower. Regretfully they are often perceived as weak or lost.

I believe every person has elements of each.

From Summer 2015 - Summer 2016 I was asked to be become a Master Trainer for a program I gave my all to for three years prior: Jackhammer focus! I began extensively auditioning for this position. What followed was a grueling process of my soul to think, emote, physically excel and embody every dance, every move, the brand... brand my all.

I met every goal, even exceeding it where I could. When the process peaked June 2016 and myself and all the Master Trainers got together, and I felt totally lost. Or perhaps... alone?

"Hammer out some Trainings!" I heard.

I just... can't.

So many things just aren't right...

When I trained to be everything I thought I wanted as a dance and fitness Master Trainer (a teacher of teachers) by July 2016, a downward spiral began that left many of us completely unsupported and unsuccessful by December 2016, and I had no elements of my Hummingbird senses to direct me.

I walked away from the Trainer role but never from teaching everyone else in my area. Yet it was still internally ugly for me for the eight months of January-August 2017. I couldn't wrap the words around my feelings and my intuition about the Trainer experience.

Until today.

The content was priceless, deep, and wide. But so was I, and everything I learned before and have yet to learn. I couldn't nail myself into one and only Jackhammer thing they needed for their program.

When I stepped away, I felt devastating grief and loss for all the times and people that were wonderful. I ached over my years of dedication, the potential that could have been, the unknown path ahead, the separation from friends made and now distanced.

But my students glory in all I am from so many teachers combined, in addition to that program. I must be free to always seek new content and meaning in service of my students. Every dance and movement you embrace should have a meaning and purpose for YOU and your wellness, above all else.

The remaining Jackhammer Master Trainers had a precision focus that drives them onward, through all obstacles and any task. The company will grow in their lights, and this gives me great peace.

Although I pray and work for a faster process of healing, the feelings of failure and separation are slowly easing. After perceptions of failure, we must constantly remind ourselves...

We are NOT LESS because we fail in another's vision.

Many people will experience the unpredictable process of occupational grief. With a mix of freedom and sadness, perceived career loses can be the most dramatic moments of our lives. I pray and work toward releasing all the sadness and mistakes and misdirection of that singular goal, and need it to ease to give my soul fully toward anything else.

My passions, my values, my social support and family love, a little moments of joy all help heal as I turn up my Hummingbird senses... And when I teach a class openly and accessibly, bringing content in that YOU need, in service of each community,

"I love a gentle rain, the tiny patter of drops on the window in near silence and I sit and gaze at the moisture rising from the heat on the ground, and the sky is a gentle hue of blue melted by wisps of soft white and grey clouds...."

And the other descriptive person means THIS

"I love rain that explodes from the sky as I stand on the middle of an empty road, the pressure pounding down on my body and seeping through my clothes! I feel massaged to my core, energy bursting in reply through my hardened muscle tone as I cry out open-mouthed toward the thick, dark sky in the pitch black of night, thriving when a sharp burst of a lightening at my feet jump-starts my soul..."

Driving to work at UNM, I felt overwhelmed to draw awareness to two natural occurrences:

1. The tendency for us to easily follow as we leave adolescence and transition to an adult, and

2. The need to reveal the invisible walls we place around ourselves so we are less limited.

So when I arrived at UNM Ballroom, I wrote these words on the board:

THE UNITED NATION OF BALLROOM

Everyone sat in one a two rows, both rows facing the board.

I explained how the last five weeks, we have enjoyed a peaceful and celebratory union. One leader and everyone with the freedom to contribute, lead, follow, or simply watch. As a United Nation, there was support, resources, and overwhelming guidance.

But today: we divide into states of birth.

Every student counted of "1, 2, 3, 4" and was assigned to either "Disco 1", "Disco A", "Samba 1", or "Samba A" groups (aka: States). They were given three minutes to share their strengths in their State, which included 1. relationships (each other), 2. resources (wifi), 3. knowledge (class experience and journal notes), related to their state of Disco or Samba.

Then all groups rose and had five seconds to choose a "Quadrant" of our United Classroom; large blue mats divided the room in a cross (horizontally and vertically) so four floor sections were visible.

Now within their quadrant, each group had 3 minutes to discuss there dance style and share words related to that dance. Then three minutes to put together an 8-count phrase of that dance style. Then a few minutes more.

What happened during this time?

Talking

Eye contact

Laughter

Growth

Opportunity

Encouragement

Everyone then was asked to grab their pens and papers and move toward the center lines, and privately and confidentially write down the "self-talk" in their minds throughout the experience.

Love, or hate?

Faith, or fear?

Excitement, or anxiety?

What do you say to yourself when your leader leaves and you enter a new experience?

Are YOU ready to rise up?

Self-Responsibility

The stronger your knowledge, resources, and relationships are within and around YOU, the stronger your family, your community, your state, our world.

The truth of dance is not in your ability to follow, but in your realization that YOU decide how much to learn, write, watch, experience, teach, share, and MOVE.

May your mentors walk behind you, as you find your place on your journey.

And I asked them if anyone had crossed the lines to communication with another group.

ONE student out of 32 cheered out: I DID!

The walls were invisible.

Class was just a game.

Our states were always united.

Reveal the Invisible

The more possibilities you envision beyond your own boundaries, the more possibilities there are for us all.

1. Be altruistic, because inner peace is created by doing loving things for others. The size of these acts covers a huge range but the smallest acts bring elevation. Make eye contact and smile at a stranger, donate a can of food, check on a neighbor: share what feels best for you.

2. Touch. Hygiene to personal space has made us decrease contact with one another but we were meant to touch and be touched... this is partly why we own so many pets, comfortable clothes, and stuffed animals (snuggle, snuggle). Bring touch back to one another: give anyone today a high-five, try a social dance class with simple hand holds, and lean in and snuggle back up to your family and friends.

3. Move with positive music which touches our brain through our heart (rhythm and tempo), our mind (words and lyrics), and our emotions (instrumentation). Turn OFF dark, angry, and anxious music because it turns equal thoughts, emotions, and sensations ON: oh my!

For a dramatically well voting experience, consider these three things:

1. Candidate Selection without Bias: Did you ever receive an email and the misinterpret the emotion behind it? Written word takes on the tone of our own mind, not always the tone of the author, and just as likely body language and gestures can all interpreted in our frame of mind.

WHAT TO DO: Look at each candidate and vote option from a point of fact (objective) rather than opinion and emotion (subjective).

2. Question with Equality: if we start with our own preferences, then next we unconsciously seek out the information that supports our preference.

WHAT TO DO: Equally ask the same question of both candidates, such as "what is their factual position and plan for environmental health?". For bonds, what are the facts of this funding cost and distribution if I vote For versus Against?

3. Innocent until Proven Guilty: Especially in the days before Election day, anyone can say anything about anyone, and claims rapidly becomes global. Does this urgency sway your research?

WHAT TO DO: Seek to check if a claim has been proven, and consider through what process.

Best known for engaging first-time movers, watch your dance and fitness barriers evaporate when you begin your journey with Megan. With a background in Dance (BA) and Physical Education (MS) from UNM, Stress Management Cert from UCF, and ACE HC/FNS/GFI credentials, Megan Merchant is well-known for her 17 years of spreading health, fitness, and dance to older adults, expectant and new parents, and collegiate students in the Southwest. "The best of life is in the precious experiences of every day, every moment, and every movement."